Nutrition Guide

8-Week Guide to Healthy Eating
INTRODUCTION
Welcome to your Guide to Healthy Eating

We understand that life can get pretty hectic. Sometimes you barely have time to eat, let alone to eat balanced, healthy meals. We want to help, and in the Guide to Healthy Eating weve planned and presented every detail of a simple meal plan that you can start now and see results fast. The Guide to Healthy Eating is quick and easy because weve done all the work for you. We started with eight weeks of meal plans, designed by a team of registered dietitians and gourmet chefsso you know that your meals will be healthy and delicious. Every meal of the day, including snacks, has been carefully laid out; weve even counted the calories so you dont have to. The recipes that you need are all included in the Guide, with directions that are clear and easy to follow. To top it off, weve gone through each week of the plan and created a grocery list that makes shopping easyjust follow the list and youll always have exactly what you need at meal time. Youll notice that each week leaves one day openthis is your day to choose your own meals, but dont use it as an excuse to binge. Remember your health, weight and fitness goals, and try to eat foods similar to those in the meal plan. Follow the Guide to Healthy Eating and youll find balanced, healthy, delicious results in no time!
Consult your physician before starting this or any other meal plan. If you are pregnant, diabetic, have a heart condition or have any other medical condition, do not undertake this or any dietary change without your physicians permission.
USING THE GROCERY LIST
m = These items are for your BREAKFAST, LUNCH
Portions
& SNACK menus and will allow for 1 serving
Check this column to see at a glance how much of each item youll need to prepare your meals throughout the day. Items marked with a m are for breakfasts, lunches, and snacks. The amounts shown are enough to SERVE ONE. Items marked with a q are for dinner. The dinner amounts will SERVE FOUR TO SIX comfortably. If youre cooking for one, its easy to halve or quarter the recipe. If you end up with leftovers, youre welcome to eat them in place of one of your recommended meals, but remember to keep your portion sizes modest. If more than four are expected for dinner, the Grocery List makes it easy to decide which ingredients youll need more of to alter your dinner recipes.
q = These items are for your DINNER menus and

will allow for 4 servings
WEEK 1
PANTRY
GROCERY LIST
__ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves __ Mustard
__ Whole-wheat bread __ Low-fat milk __ Parmesan cheese __ Low-fat salad dressing __ Brown sugar
= These items are for your BREAKFAST, LUNCH

& SNACK menus and will allow for 1 serving will allow for 4 servings
= These items are for your DINNER menus and

Grapefruit Melons Nectarines Peaches Plums Oranges Fresh fruit of choice 1 each 1 cup each 1 each 1 each 1 each 1 each 10 cups 1 (1-lb.) bag 1 each 1 small bag (or 1 cup) 1 stalk 1 (5-oz.) bag 13 oz. 1 each 3 each 1 1/2 each 1/4 each 1 1/2 each 1/4 bunch 1 bunch 2 bunches 1 of choice 6 each 8 oz. 2 cups 1 (28-oz.) bag 1 each 1 (1.75-quart) container
DAIRY Fat-free sour cream Shredded, low-fat cheddar cheese Ranch dip Light yogurt Eggs Orange juice (calcium-fortified) Low-fat cottage cheese Part-skim mozzarella string cheese Cheese slices (low-fat) GRAIN Kashi cereal or Cheerios Plain oatmeal Whole-wheat tortillas Whole-grain pasta Whole-wheat pita bread
1/2 cup 1 cup 1 (7.5-oz.) container 3 (6-oz.) containers 1/2 dozen 1/2 gallon 1 (8-oz.) container 1 each 1 (16 slice) package 1 (14-oz.) box 1 (2-lb.) container 8 each 1 (8-oz.) package 1 package (6 1/2 inch) 1/2 loaf
VEGETABLES Baby carrots Cucumbers Sugar snap peas Celery Dark, leafy green salad mix Dark, leafy green salad mix Tomatoes Tomatoes Onions (yellow or white) Red onions Jalapeo peppers Fresh cilantro Broccoli florets Broccoli florets Crookneck OR zucchini squash Red potatoes Whole mushrooms
Pantry Items to Check
Before shopping each week, check to make sure you have enough of these essentials. Theyre common ingredients in many of the meals youll be preparing, so if youre running short, youll want to restock.
Garlic bread (whole-wheat, if possible) Whole-wheat dinner rolls 4 each Instant brown rice 3 cups cooked UNCLE BENS Long Grain 1 (6.2-oz.) box and Wild Rice (Fast Cook) PACKAGED GOODS Mixed nuts Whole-wheat pretzels 94% fat-free microwave popcorn or plain popcorn Baked chips Tomato paste Tomato sauce Enchilada sauce Fat-free refried beans Italian-flavored, diced, stewed tomatoes Healthy Choice broth-based soup Marinades of choice FRUIT Lemons Apples Bananas Berries Grapes 1 (4.5-oz.) container 1 (15-oz.) bag 1 (9-oz.) box 1 (10-oz.) bag 1 (6-oz.) can 1 (15-oz.) can 1 (10-oz.) can 1 (14-oz.) can 1 (15-oz.) can 1 can 2 each 1 each 2 each 1 each 1/2 cup 1 1/2 pounds
FROZEN FOODS Frozen green peas Birds Eye Frozen Vegetable Stir Fry Lean Cuisine or Healthy Choice frozen entre 450 calories Frozen yogurt
Item Column
This column lets you know conveniently and easily which foods youll need during the upcoming week. You may substitute another food of choice at any time. Just take note of the calories allotted for a specific food or meal, and try to substitute within that calorie budget. Substitution also applies to fruits or vegetables, some of which may be out of season or simply unavailable.
MEAT Sliced turkey 8 thin slices Tuna in spring water 1 can Lean ground beef 1/2 lb. Boneless, skinless 1 each chicken breasts Boneless, skinless 3 lbs. chicken breasts Boneless, skinless chicken 1 lb. breasts OR precooked shrimp Turkey tenderloin 1 1/2 lbs. Fish fillets of choice 4 (8-oz.) fillets (i.e. halibut, haddock, orange roughy, red snapper, etc.)
WEEK 1
PANTR Y
GROCERY LIST
__ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves __ Mustard
__ Whole-wheat bread __ Low-fat milk __ Parmesan cheese __ Low-fat salad dressing __ Brown sugar


1 1/2 pounds 1 each 1 cup each 1 each 1 each 1 each 1 each 10 cups
DAIRY q Fat-free sour cream q Shredded, low-fat cheddar cheese m Ranch dip container m Light yogurt m Eggs m Orange juice (calcium-fortified) m Low-fat cottage cheese m Part-skim mozzarella string cheese m Cheese slices (low-fat) package GRAIN m Kashi cereal or Special K m Plain oatmeal q Whole-wheat tortillas q Whole-grain pasta m Whole-wheat pita bread (6 1/2 inch) q Garlic bread (whole-wheat, if possible) q Whole-wheat dinner rolls q Instant brown rice q UNCLE BENS Long Grain and Wild Rice (Fast Cook) PACKAGED GOODS m Mixed nuts container m Whole-wheat pretzels m 94% fat-free microwave popcorn or plain popcorn m Baked chips q Tomato paste q Tomato sauce q Enchilada sauce q Fat-free refried beans q Italian-flavored, diced, stewed tomatoes m Healthy Choice broth-based soup q Marinades of choice FRUIT q Lemons m Apples m Bananas m Berries
1/2 cup 1 cup 1 (7.5-oz.) 3 (6-oz.) containers 1/2 dozen 1/2 gallon 1 (8-oz.) container 1 each 1 (16 slice)
m Grapes m Grapefruit m Melons m Nectarines m Peaches m Plums m Oranges q Fresh fruit of choice VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 cup) m Celery m Dark, leafy green salad mix q Dark, leafy green salad mix m Tomatoes q Tomatoes q Onions (yellow or white) q Red onions q Jalapeo peppers q Fresh cilantro m Broccoli florets q Broccoli florets q Crookneck OR zucchini squash q Red potatoes q Whole mushrooms FROZEN FOODS q Frozen green peas q Birds Eye Frozen Vegetable Stir Fry m Lean Cuisine or Healthy Choice frozen entre 450 calories m Frozen yogurt container MEAT m Sliced turkey m Tuna in spring water q Lean ground beef m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Boneless, skinless chicken breasts OR precooked shrimp q Turkey tenderloin q Fish fillets of choice (i.e. halibut, haddock, orange roughy, red snapper, etc.)
1 (1-lb.) bag 1 each 1 small bag 1 stalk 1 (5-oz.) bag 13 oz. 1 each 3 each 1 1/2 each 1/4 each 1 1/2 each 1/4 bunch 1 bunch 2 bunches 1 of choice 6 each 8 oz.
1 (14-oz.) box 1 (2-lb.) container 8 each 1 (8-oz.) package 1 package 1/2 loaf 4 each 3 cups cooked 1 (6.2-oz.) box
1 (4.5-oz.) 1 (15-oz.) bag 1 (9-oz.) box 1 (10-oz.) bag 1 (6-oz.) can 1 (15-oz.) can 1 (10-oz.) can 1 (14-oz.) can 1 (15-oz.) can 1 can 2 each
2 cups 1 (28-oz.) bag 1 each 1 (1.75-quart) 8 thin slices 1 can 1/2 lb. 1 each 3 lbs. 1 lb. 1 1/2 lbs. 4 (8-oz.) fillets
1 each 2 each 1 each 1/2 cup
WEEK 1
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
SNACK . . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
2 slices whole-wheat toast . . . . . . . . . . . .200 1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1/2 grapefruit. . . . . . . . . . . . . . . . . . . . . . . .37
SNACK . . . . . . . . . . . . . . . . . .
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or light mayo; mustard . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 1 oz. baked chips (912 chips) . . . . . . . . .120 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 large wheat pita (6 1/2). . . . . . . . . . . . .170 4 slices lean turkey or other lean deli meat . .40 1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5 tomato, cucumber, lettuce, sprouts, other veggies . . . . . . . . . . . . . . . . . . . . . .25 4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4 1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . . .
1 cup Spaghetti with Sauce . . . . . . . . . . . .300 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 slice garlic bread (whole-wheat bread if possible) . . . . . . . . . . . . . . . . . .160 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
2 cups Stir-fry with Chicken or Shrimp. . . .305 3/4 cup brown rice . . . . . . . . . . . . . . . . . .162 1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . . .
1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1789
TOTAL
1813
WEEK 1
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
1 cup oatmeal (prepared, not dry) . . . . . . .140 2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30 2 scrambled eggs (use 2 egg whites and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92 1 cup orange juice (calcium-fortified). . . . .110
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup (about 20) sugar snap peas . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . . .
Lean Cuisine or Healthy Choice frozen entre 450 calories OR 2 cups leftover chicken or shrimp stir-fry with 1/2 cup brown rice . . . . . . . . . . . . . . . . . . . .450 1 1/2 cups grapes . . . . . . . . . . . . . . . . . .171 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 slice whole-wheat bread . . . . . . . . . . . . .100 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . . .
1/2 cup low-fat cottage cheese . . . . . . . . . .80 1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Marinated Fish (i.e., halibut, haddock, orange roughy, red snapper, etc.) . . . . . .260 4 cups steamed baby red potatoes (no butter, use herbs to season). . . . . . . .70 1 cup steamed broccoli . . . . . . . . . . . . . . . .44 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . . .
1 Chicken Enchilada with Salsa and 1 Tbsp. light sour cream. . . . . . . . . . . . .290 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
3 cups 94% fat-free microwave popcorn or plain popcorn . . . . . . . . . . . . . . . . . . . .60 1 cup melon (i.e., cantaloupe, watermelon, honeydew) . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1789
TOTAL
1798
WEEK 1
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
2 slices whole-wheat toast. . . . . . . . . . . . .200 2 tsp. butter or soft tub margarine . . . . . . . .66 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 1 cup orange juice (calcium-fortified). . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67 1 string cheese (part-skim mozzarella). . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 1/2 cups broth-based soup. . . . . . . . . . .150 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106 1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1015 baby carrots . . . . . . . . . . . . . . . . . . .45 2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
Broiled or Grilled Lemon Chicken (1 breast) with Roasted Veggies (1 1/2 cups). . . . .330 1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
4 oz. Marinated Turkey Tenderloin . . . . . . .170 1/2 cup Uncle Bens Long Grain and Wild Rice Fast Cook Recipe . . . . . . . . . .100 1/2 cup green peas . . . . . . . . . . . . . . . . . . .60 1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90 1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
3 cups 94% fat-free microwave popcorn or plain popcorn . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1799
TOTAL
1794
WEEK 2
GROCERY LIST
__ Mustard __ Parmesan cheese __ Oatmeal __ Light sour cream __ Frozen yogurt __ Baked chips __ Whole-wheat pita bread __ Fat-free popcorn __ Whole-wheat pretzels __ Mixed nuts
__ Whole-wheat bread __ Low-fat milk __ Orange-juice (calcium-fortified) __ Kashi cereal or Special K __ Low-fat salad dressing __ Brown sugar __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves

DAIRY q Shredded, low-fat cheddar cheese m Light yogurt m Eggs q Light sour cream GRAIN q Whole-wheat tortillas m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat buns q Whole-wheat pasta of choice PACKAGED GOODS q Dijon mustard q Fermented black beans q Tomato paste q Sloppy joe seasoning q Taco seasoning q Black beans q Reduced-Fat Cream of Mushroom Soup can q Salsa q Sliced black olives FRUIT m Apples m Bananas m Berries m Grapes m Grapefruit m Pears m Melons m Nectarines m Oranges m Peaches m Kiwis m Plums m Tangerines q Mixed fruit of choice
PAN TR Y
1 cup 4 (6-oz.) containers 1/2 dozen 1/2 cup 8 each 1 each 8 each 4 each 16 oz.
VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 cup) q Green onions/scallions m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach m Tomato q Tomato q Roma tomatoes OR cherry or grape tomatoes m Broccoli florets m Raw vegetables of choice FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entre 350 calories q Frozen broccoli spears q Frozen, mixed vegetables of choice MEAT m Tuna in spring water m Lean turkey deli meat q Salmon fillets m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Boneless, skinless chicken breasts or extra-lean ground beef q Extra-lean ground beef or turkey 1 each 1 (10-oz.) bag 2 cups 1 (1-lb.) bag 2 each 1 small bag 8 each 1 (5-oz.) bag 1 (7-oz.) bag 1 (16-oz.) bag 2 each 2 each 12 each OR 1 carton 1/4 lb. 4 cups
2 tbsp. 1/3 cup 1 (6 oz.) can 1 packet 1 packet 1 (15-oz.) can 1 (10 3/4-oz.) 1 cup 1 (2.25-oz.) can
2 each 2 each 1/2 cup 3/4 lb. 1 each 1 each 1 cup 1 each 2 each 1 each 1 each 2 each 1 each 2 cups
1 (6-oz.) can 8 slices 2 lbs. 1 each 3 lbs. 1 lb. 1 lb.
WEEK 2
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
2 slices whole-wheat toast . . . . . . . . . . . .200 1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56 1 tsp. butter or soft tub margarine . . . . . . . .33 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1/2 grapefruit. . . . . . . . . . . . . . . . . . . . . . . .37
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
Lean Cuisine or Healthy Choice frozen entre 350 calories . . . . . . . . . .350 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or light mayo; mustard. . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 1/2 cup raw broccoli . . . . . . . . . . . . . . . . . .13 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Steamed Salmon with Black Bean Sauce . . . . . . . . . . . . . . . . . . . . . .358 1/2 cup steamed mixed vegetables . . . . . . .25 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
Sloppy Joe (1/2 cup) on a whole-wheat bun . .300 1 cup raw veggies (i.e., carrots, celery, broccoli, cucumber, cherry tomatoes) . . .40 3 Tbsp. low-fat dressing . . . . . . . . . . . . . . .75 1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 cup melon (i.e., cantaloupe, watermelon, honeydew) . . . . . . . . . . . . . .60 1 oz. (handful) mixed nuts . . . . . . . . . . . . .164 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1782
SNACK . . . . . . . . . . . . . . . . . .
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135 1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1785
WEEK 2
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1 oz. baked chips (912 chips) . . . . . . . . .120 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 large wheat pita (6 1/2). . . . . . . . . . . . .170 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5 tomato, cucumber, lettuce, sprouts, other veggies . . . . . . . . . . . . . . . . . . . . . .25 1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
Sliced Seasoned Chicken over Spinach Salad (1 chicken breast, 3 cups spinach salad) . .357 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
2 cups Chicken Divan . . . . . . . . . . . . . . . .335 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
3 cups 94% fat-free microwave popcorn or plain popcorn . . . . . . . . . . . . . . . . . . . .60 1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1801
TOTAL
1786
WEEK 2
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
2 slices whole-wheat toast. . . . . . . . . . . . .200 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 1 cup orange juice (calcium-fortified). . . . .110
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) . . . . . . . . . . . . . . . . . . .350 1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
1 1/2 cups Roasted Tomato Pasta . . . . . . .502 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
2 Soft Tacos: 2 whole-wheat tortillas . . . . . . . . . . . . . .150 4 oz. taco meat (extra-lean ground beef or chicken) . . . . . . . . . . . . . . . . .190 1/4 cup low-fat cheddar cheese . . . . . . . .50 lettuce, tomato, olives, etc. . . . . . . . . . . . .30 1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12 1 Tbsp. light sour cream. . . . . . . . . . . . . .18 1/3 cup black beans . . . . . . . . . . . . . . . . . .74 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1782
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1798
10
WEEK 3
GROCERY LIST
__ Oatmeal __ Light sour cream __ Instant brown rice __ Mustard __ Mixed nuts __ Cheese slices (low-fat) __ Frozen yogurt __ Whole-wheat pretzels __ Whole-wheat pita bread __ Baked chips __ Ranch dip
__ Whole-wheat bread __ Low-fat milk __ Low-fat salad dressing __ Brown sugar __ Orange juice (calcium-fortified) __ Kashi cereal or Special K __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves __ 94% fat-free popcorn

PAN TR Y
DAIRY q Low-fat cheddar cheese m Light yogurt containers m Eggs q Light sour cream m Low-fat cottage cheese m Part-skim mozzarella string cheese GRAIN q Instant brown rice m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Wild rice q Whole-wheat tortillas PACKAGED GOODS q Fat-free refried beans q Salsa q Slivered almonds q Fat-free chicken broth m Healthy Choice broth-based soup q Marinades of choice (mesquite, teriyaki) q Apricot preserves FRUIT q Lemons m Apples m Bananas m Berries m Grapes m Grapefruit m Tangerines m Melons m Nectarines m Oranges q Oranges m Peaches m Pears q Fresh fruit of choice
1 cup 4 (6-oz.) 1/2 dozen 1/2 cup 1 small container 1 each
VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 1/2 cups) m Celery m Tomatoes q Tomatoes m Broccoli florets q Fresh cilantro q Red potatoes q Crookneck squash q Zucchini squash q Portabella mushrooms q Red onions m Dark, leafy green salad mix q Dark, leafy green salad mix q Sweet potatoes 1 (1-lb.) bag 2 each 1 small bag 1 stalk 3 each 1 each 1/4 lb. 3 Tbsp. 1 lb. 1 each 1 each 2 each 1 each 5 oz. 14 oz. 4 each
3 cups cooked 1 each 8 each 4 cups cooked 8 each
3 (16-oz.) cans 1 cup 1/3 cup 1/4 cup FROZEN FOODS 1 can 2 bottles 2 Tbsp.
4 each 2 each 2 each 1 1/2 cup 1 lb. 1 each 1 each 1 cup each 1 each 1 each 2 each 2 each 1 each 2 cups
q Frozen, mixed vegetables of choice q Frozen, stir-fry vegetables m Lean Cuisine or Healthy Choice frozen entre 425 calories MEAT m Tuna in spring water m Lean turkey deli meat q Halibut fillets m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Lean London Broil (flank steak may be substituted)
2 cups 1 (16-oz.) bag 1 each
1 (6-oz.) can 8 slices 4 (8-oz.) fillets 1 each 4 lbs. 2 lbs.
11
WEEK 3
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or light mayo; mustard . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 1 oz. baked chips (912 chips) . . . . . . . . .120 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
1 cup Orange Chicken . . . . . . . . . . . . . . . .264 1/2 cup Lemon Dill Rice . . . . . . . . . . . . . .128 1/2 cup steamed vegetables . . . . . . . . . . . .25 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
2 Soft Bean Burritos: 2 soft whole-wheat tortillas. . . . . . . . . . .150 1 cup beans . . . . . . . . . . . . . . . . . . . . . .220 1 oz. (1/4 cup) shredded cheese (part-skim mozzarella). . . . . . . . . . . . . .70 lettuce, tomatoes . . . . . . . . . . . . . . . . . . .20 1 Tbsp. light sour cream. . . . . . . . . . . . . .18 1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1794
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1799
12
WEEK 3
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 string cheese (part-skim mozzarella). . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
Lean Cuisine or Healthy Choice frozen entre 425 calories. . . . . . . . . . . . . . . .425 1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 slice whole-wheat bread . . . . . . . . . . . . .100 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67 1/2 cup (about 10) sugar snap peas . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Steamed or Broiled Halibut . . . . . . . .243 1/2 cup Seasoned, Boiled Red Potatoes. . . .69 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
1 Mesquite-Marinated Chicken Breast . . . .170 1 medium sweet potato, baked . . . . . . . . .115 2 tsp. butter or soft tub margarine . . . . . . . .66 1/2 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .50 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1813
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1803
13
WEEK 3
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
2 slices whole-wheat toast. . . . . . . . . . . . .200 1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56 1 cup orange juice (calcium-fortified). . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 1 cup (about 20) sugar snap peas . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
4 oz. Grilled, Marinated London Broil . . . . .262 1/2 cup Grilled Vegetables . . . . . . . . . . . . . .90 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
Teriyaki Chicken, 1 breast . . . . . . . . . . . . .177 1 cup stir-fried vegetables with teriyaki sauce . .80 3/4 cup brown rice . . . . . . . . . . . . . . . . . .162 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 cup melon (i.e., cantaloupe, watermelon, honeydew) . . . . . . . . . . . . . .60 1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1815
TOTAL
1794
14
WEEK 4
PAN TR Y
GROCERY LIST
__ Frozen yogurt __ Brown sugar __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves __ 94% fat-free popcorn __ Mixed nuts __ Mustard
__ Whole-wheat bread __ Whole-wheat pretzels __ Baked chips __ Whole-wheat pita bread __ Oatmeal __ Kashi cereal or Special K __ Low-fat milk __ Low-fat salad dressing __ Orange juice (calcium-fortified)

DAIRY q Half-and-half q Butter q Shredded, low-fat cheddar cheese q Light sour cream m Light yogurt containers m Eggs m Low-fat cottage cheese container GRAIN m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat buns q Linguine (whole-wheat) PACKAGED GOODS q Baked tortilla chips q Fat-free chicken broth q Taco seasoning q owdered ranch P dressing mix q Baked beans q Sliced black olives q Slivered almonds q Fat-free refried beans q Salsa q Mandarin oranges FRUIT q Granny Smith apples m Apples m Bananas m Berries m Grapes m Grapefruit m Kiwis m Melons m Nectarines m Peaches m Pears m Plums m Tangerines
1/4 cup 1 Tbsp. 1/2 cup 1/2 cup 2 (6-oz.) 1/2 dozen 1 (8-oz.)
q Fresh fruit of choice VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1/2 cup) m Tomatoes q Tomatoes q Asparagus spears m Broccoli florets q Broccoli florets q Cilantro q Jicama q Sliced mushrooms q Green onions q Red onions q Red bell peppers q Snow peas m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach q mall potatoes S (for baking)
2 cups 1 (1-lb.) bag 2 each 1 small bag 2 each 3 each 28 each 1/4 lb. 3/4 lb. 1 1/2 Tbsp. 1/2 each 8 oz. 4 each 1/4 each 1 each 2 cups 5 oz. 20 oz. 1 (10-oz.) bag 4 each
1 each 12 each 4 each 16 oz. 4 oz. 1/4 cup 1 packet 1 packet
1 (28-oz.) can 1 (2.5-oz.) can 1/2 cup 2 (16-oz.) cans FROZEN FOODS 1 cup m Lean Cuisine or Healthy 1 (15-oz.) can Choice frozen entre 450 calories 1 each 1 each 2 each 1 cup 1/2 lb. 1 each 1 each 1 cup 1 each 2 each 2 each 2 each 2 each MEAT m Tuna in spring water m Lean turkey deli meat q Extra-lean ground beef q Lean pork tenderloin q Boneless, skinless chicken breasts or precooked shrimp q Boneless, skinless chicken breasts q Fish fillets of choice
1 each
1 (6-oz.) can 8 slices 1 lb. 2 lbs. 1 lb. 3 lbs. 4 (8-oz.) fillets
15
WEEK 4
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 1/2 cups Kashi cereal or Special K . . .180 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
2 slices whole-wheat toast . . . . . . . . . . . .200 1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56 2 scrambled eggs (use 2 egg whites and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1/2 grapefruit. . . . . . . . . . . . . . . . . . . . . . . .37
SNACK . . . . . . . . . . . . . . . . . .
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
Lean Cuisine or Healthy Choice frozen entre 450 calories. . . . . . . . . . . . . . . .450 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or mayo; mustard . . . . . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
4 oz. Creole Pork Tenderloin . . . . . . . . . . .231 1/2 cup Apple Jicama Salsa. . . . . . . . . . . . .67 6 steamed asparagus spears . . . . . . . . . . . .22 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
Taco Salad: 10 baked tortilla chips . . . . . . . . . . . . . . .84 3/4 cup extra-lean ground beef with taco seasoning . . . . . . . . . . . . . .135 1/2 cup refried beans . . . . . . . . . . . . . . .120 2 Tbsp. light cheddar cheese . . . . . . . . . .35 2 Tbsp. sliced olives. . . . . . . . . . . . . . . . .19 2 cups salad greens with tomato . . . . . . .30 3 Tbsp. light sour cream. . . . . . . . . . . . . .53 1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12 1/2 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .50 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1822
SNACK . . . . . . . . . . . . . . . . . .
1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 1/2 cup low-fat cottage cheese . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1793
16
WEEK 4
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1 oz. baked chips (912 chips) . . . . . . . . .120 1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 large wheat pita (6 1/2). . . . . . . . . . . . .170 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5 tomato, cucumber, lettuce, sprouts, other veggies . . . . . . . . . . . . . . . . . . . . . .25 1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 1/2 cup (about 10) sugar snap peas . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
2 cups Pasta Primavera with shrimp or chicken . . . . . . . . . . . . . . . . . . . . . . .448 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 water or diet beverage . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
Chicken Breast Sandwich on whole-wheat bun . . . . . . . . . . . . . . . . . .255 1 Tbsp. sauce (i.e., light mayo, Light Miracle Whip, light honey mustard). . . . .50 veggies for sandwich (lettuce, tomato, etc.) . .10 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1/2 cup baked beans . . . . . . . . . . . . . . . . .190 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1806
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1815
17
WEEK 4
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
2 slices whole-wheat toast. . . . . . . . . . . . .200 2 tsp. butter, jam or soft tub margarine . . . .66 1 cup orange juice (calcium-fortified). . . . .112
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) . . . . . . . . . . . . . . . . . . .350 1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Balsamic-Glazed Steamed Fish . . . . .261 1 small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix) . . . . . . . .200 1/2 cup steamed broccoli . . . . . . . . . . . . . .20 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
1 Marinated Chicken Breast . . . . . . . . . . . .170 spinach salad: 2 cups spinach. . . . . . . . . . . . . . . . . . . . .13 1/4 cup mandarin oranges . . . . . . . . . . . .23 1/8 cup slivered almonds . . . . . . . . . . . . .78 2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 cup melon (i.e., cantaloupe, watermelon, honeydew) . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135 1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1798
TOTAL
1825
18
WEEK 5
GROCERY LIST
__ 94% fat-free popcorn __ Oatmeal __ Light sour cream __ Instant brown rice __ Mixed nuts __ Whole-wheat pita bread __ Cheese slices (low-fat) __ Ranch dip __ Frozen yogurt __ Whole-wheat pretzels
__ Whole-wheat bread __ Kashi cereal or Special K __ Orange juice (calcium-fortified) __ Low-fat milk __ Low-fat salad dressing __ Brown sugar __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves

PAN TR Y
DAIRY m Light yogurt containers m Eggs q Part-skim mozzarella cheese q Orange juice concentrate q Light sour cream GRAIN q Whole-wheat dinner rolls q Whole-wheat linguine q Instant brown rice PACKAGED GOODS q Slivered almonds q Powdered ranch dressing mix q Fat-free chicken broth q Canned, red kidney beans m Healthy Choice broth-based soup q Diced or crushed stewed tomatoes q Chili seasoning mix q Fat-free vinaigrette q red wine (optional) Dry q Drained capers (in the Asian section) q Black or green olives q Minced anchovies q Mandarin oranges FRUIT m Berries m Bananas m Apples m Grapefruit m Grapes m Pears m Plums m Oranges m Fresh fruit of choice
3 (6-oz.) 1/2 dozen 1/2 cup 8 fl. oz. 1/3 cup 8 each 16 oz. 3 cups cooked 1/2 cup 1 packet 3 cups 2 (15-oz.) cans 1 can
VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 cup) m Celery m Tomatoes m Broccoli florets q Broccoli florets q Onions q Small potatoes for baking q Shallots q Baby spinach m Dark, leafy green salad mix q Dark, leafy green salad mix q Roma tomatoes OR canned diced tomatoes q Raw veggies of choice 1 (1-lb.) bag 2 each 1 small bag 1 stalk 3 each 1/4 lb. 1/2 lb. 1 each 4 each 8 to 10 each 1 (10-oz.) bag 5 oz. 26 oz. 12 (about 2 lbs) OR 2 (28-oz.) cans 6 cups
2 (14-oz.) cans FROZEN FOODS 1 packet 1/2 cup 1/2 cup 1 Tbsp. q Birds Eye Frozen Vegetable Stir-Fry m Lean Cuisine or Healthy Choice frozen entre 425 calories 1 (28-oz.) bag 1 each
1 (2.25-oz.) can MEAT 1 Tbsp. m Tuna in spring water 1 (15-oz.) can m Lean turkey deli meat q sliced turkey, Deli chicken, or ham q Extra-lean ground beef 1 1/2 cups m Boneless, skinless 1 each chicken breasts 2 each q Boneless, skinless 1 each chicken breasts 1 1/2 lbs. q Precooked shrimp 1 each or boneless, skinless 1 each chicken breasts 1 each q Turkey tenderloin 4 cups q Fish of choice
1 (6-oz.) can 8 slices 1 lb. (or 3 cups) 1/2 lb. 1 each 2 1/2 lbs. 1 lb. 1 1/2 lbs. 4 (8-oz.) fillets
19
WEEK 5
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or light mayo; mustard . . . . . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 1 oz. baked chips (912 chips) . . . . . . . . .120 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
2 1/2 cups Stir-fry with Chicken or Shrimp . .386 3/4 cup brown rice . . . . . . . . . . . . . . . . . .162 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
4 oz. Turkey Saltimbocca with Marsala Sauce . . . . . . . . . . . . . . . . . . . .241 1 small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix) . . . .200 1/2 cup steamed broccoli . . . . . . . . . . . . . .20 1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1792
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1807
20
WEEK 5
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
Lean Cuisine or Healthy Choice frozen entre 425 calories. . . . . . . . . . . . . . . .425 1 1/2 cups grapes . . . . . . . . . . . . . . . . . .171 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 slice whole-wheat bread . . . . . . . . . . . . .100 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
1 1/2 cups Chili (use extra-lean ground beef or lean ground turkey). . . . . . . . . . .300 1 whole-wheat dinner roll or breadstick . . . .90 1 cup raw veggies (i.e., carrots, celery, broccoli, cucumber, and cherry tomatoes) 40 3 Tbsp. low-fat dressing . . . . . . . . . . . . . . .75 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Fish Fillet with Orange-Rosemary Sauce . .297 spinach salad: 2 cups spinach. . . . . . . . . . . . . . . . . . . . .13 1/4 cup mandarin oranges . . . . . . . . . . . .23 1/8 cup slivered almonds . . . . . . . . . . . . .78 2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1799
TOTAL
1805
21
WEEK 5
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .33 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
Chef Salad 4 cups mixed greens . . . . . . . . . . . . . . . .50 3/4 cup diced turkey, chicken or lean ham (from deli) . . . . . . . . . . . . . .160 1 hard-boiled egg, sliced . . . . . . . . . . . . .77 2 Tbsp. part-skim mozzarella cheese . . . .35 vegetables of choice (tomato, cucumber, broccoli, peas, etc.) . . . . . . . . . . . . . . .25 1/4 cup low-fat dressing. . . . . . . . . . . . .100 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
Chicken Puttanesca (1 chicken breast with sauce) . . . . . . . . . . . . . . . . . . . . . .234 1 cup whole-wheat pasta. . . . . . . . . . . . . .174 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1797
TOTAL
1815
22
WEEK 6
PAN TRY
GROCERY LIST
__ Jam or preserves __ 94% fat-free popcorn __ Oatmeal __ Baked chips __ Whole-wheat pretzels __ Whole-wheat pita bread __ Ranch dip __ Mixed nuts __ Frozen yogurt __ Mustard
__ Whole-wheat bread __ Kashi cereal or Special K __ Orange juice (calcium-fortified) __ Low-fat milk __ Low-fat salad dressing __ Brown sugar __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip

DAIRY q Light sour cream q Shredded, low-fat cheddar cheese q Shredded, part-skim mozzarella cheese q Non-fat ricotta cheese container m Eggs q Eggs m Light yogurt containers GRAIN m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat tortillas q Brown rice q Lasagna noodles PACKAGED GOODS q Betty Crocker Instant Herb Mashed Potatoes q UNCLE BENS Long Grain and Wild Rice (Fast Cook) q Apricot jam q Tomato juice (or Spicy V-8) q Catsup q Low-fat beef broth q Spaghetti sauce q Black beans FRUIT q Lemons q Limes m Apples m Bananas m Berries m Grapes m Grapefruit m Melons m Nectarines m Oranges m Peaches m Pears m Plums m Tangerines q Fresh fruit of choice
1/2 cup 1 cup 1 cup 1 (15-oz.) 1/2 dozen 5 each 3 (6-oz.)
VEGETABLES m Baby carrots q Carrots, large m Cucumbers m Sugar snap peas (or 1/2 cup) m Broccoli florets q Broccoli florets q sparagus (fresh A or frozen) q Bean sprouts q peppers Bell q Jalapeno peppers q Cilantro (fresh) q Green beans (frozen, fresh, or canned) q Green onions + 3 onions q Onions q Red onions q Shallots m Tomatoes q Tomatoes m Dark, leafy green salad mix q Dark, leafy green salad mix q Russet potatoes FROZEN FOODS q Frozen peas m Lean Cuisine or Healthy Choice frozen entre 350 calories MEAT m Lean turkey deli meat m Tuna in spring water q Beef stew meat q Extra-lean ground beef q Boneless, lean ham (fully cooked) q Diced lean ham m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Whole salmon, cleaned 1 cup 1 each 1 (1-lb.) bag 3 each 2 each 1 small bag 1/4 lb. 1 lb. 24 spears 1 handful 2 each 1/2 each 1/4 bunch 4 cups 1 bunch 3 each 1/4 each 3 each 3 each 7 each 5 oz. 13 oz. 2 each
1 each 8 each 8 each 2 cups cooked 12 each 1 (3.5-oz.) box 1 (6.2-oz.) box 1/2 cup 2 cups 1/2 cup 1 (15-oz.) can 1 (28-oz.) jar 1 (15-oz.) can
2 each 1 each 2 each 3 each 1/2 cup 1 lb. 1 each 1/2 cup 1 each 2 each 2 each 1 each 2 each 1 each 2 cups
8 slices 1 (6-oz.) can 1 lb. 1/2 lb. 1 1/2 lbs. 1/3 lb. (1 cup) 1 each 3 lbs. 2 to 3 lbs.
23
WEEK 6
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or mayo; mustard . . . . . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 1/2 cup raw broccoli . . . . . . . . . . . . . . . . . .13 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
1 1/2 cups Beef or Chicken Stew. . . . . . . .330 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 whole-wheat dinner roll (or breadstick) . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
1 cup Tiny Spicy Chicken. . . . . . . . . . . . . .322 1/2 cup Ham Fried Rice . . . . . . . . . . . . . . .169 1 cup steamed green beans. . . . . . . . . . . . .44 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup melon (i.e., cantaloupe, watermelon, honeydew) . . . . . . . . . . . . . .30 1 oz. (handful) mixed nuts . . . . . . . . . . . . .164 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135 1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1814
TOTAL
1789
24
WEEK 6
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup (about 10) sugar snap peas . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1 oz. baked chips (912 chips) . . . . . . . . .120 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 large wheat pita (6 1/2). . . . . . . . . . . . .170 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5 tomato, cucumber, lettuce, sprouts, other veggies . . . . . . . . . . . . . . . . . . . . . .25 1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
Lasagna (2x 4 piece) . . . . . . . . . . . . . . .320 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
2 Soft Chicken Tacos with Black Beans (with Salsa) . . . . . . . . . . . . . . . . . . . . . .557 1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1814
TOTAL
1780
25
WEEK 6
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) . . . . . . . . . . . . . . . . . . .350 1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
4 oz. Baked Lean Ham. . . . . . . . . . . . . . . .233 1/2 cup Betty Crocker Instant Herb Mashed Potatoes . . . . . . . . . . . . . . . . . .160 1 cup steamed broccoli . . . . . . . . . . . . . . . .44 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Baked Salmon. . . . . . . . . . . . . . . . . .273 2 Tbsp. Spicy Apricot Glaze . . . . . . . . . . . . .78 1/2 cup Uncle Bens Long Grain and Wild Rice Fast Cook Recipe . . . . . . .100 6 steamed asparagus spears . . . . . . . . . . . .22 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135 1 medium peach . . . . . . . . . . . . . . . . . . . . .45 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1844
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1816
26
WEEK 7
GROCERY LIST
__ 94% fat-free popcorn __ Oatmeal __ Instant brown rice __ Cheese slices (low-fat) __ Frozen yogurt __ Ranch dip __ Mixed nuts __ Mustard __ Whole-wheat pita bread __ Whole-wheat pretzels __ Baked chips
__ Whole-wheat bread __ Kashi cereal or Special K __ Orange juice (calcium-fortified) __ Lowfat milk __ Lowfat salad dressing __ Brown sugar __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves

DAIRY m Light yogurt containers m Eggs m Lowfat cottage cheese container m art-skim mozzarella P string cheese GRAIN q Instant brown rice q Near East Couscous q Cracked wheat bulgar q Whole-wheat spaghetti q Whole-wheat sandwich buns q Whole-wheat breadsticks PACKAGED GOODS q Slivered almonds q Fat-free vinaigrette q Tomato paste q BBQ sauce (low sodium, if possible) q Spaghetti sauce m Healthy Choice broth-based soup q jus seasoning mix Au q Mandarin oranges FRUIT m Apples m Bananas m Berries m Grapes m Grapefruit m Kiwis m Nectarines m Oranges m Peaches m Pears m Tangerines q Fresh fruit of choice
PAN TR Y
VEGETABLES m Baby carrots m Sugar snap peas 1/2 dozen (or 1 1/2 cups) 1 (8-oz.) m Broccoli florets q Cilantro (fresh) m Celery (diced) 1 each q Celery (diced) m Cucumbers q Cucumbers q Green beans (fresh 2 cups cooked or frozen) 1 (5.8-oz.) box q Green bell peppers 1 cup q Red bell peppers 12 oz. q Button mushrooms 4 each q Parsley q Onions 4 each q Green onions q Green peas (fresh or frozen) 1/2 cup m Dark, leafy green 1/2 cup salad mix 1 (6-oz.) can q Dark, leafy green 1 (18-oz.) bottle salad mix q Baby spinach 1 (28-oz.) jar m Tomatoes 1 can q Tomatoes q Cherry tomatoes 1 packet q Corn 1 (15-oz.) can FROZEN FOODS m Lean Cuisine or Healthy Choice frozen 2 each entre 450 calories 1 each 1 1/2 cups MEAT 1 lb. m Tuna in spring water 1 each m Lean turkey deli meat 1 each q Lean, deli-sliced 1 each roast beef 2 each q Turkey breast 1 each q Boneless, skinless 1 each chicken breast OR 1 each precooked shrimp 11 cups m Boneless, skinless chicken breast q Boneless, skinless chicken breast 4 (6-oz.)
1 (1-lb.) bag 1 small bag 1/4 lb. 1/4 cup 1 stalk 1/4 cup 2 each 1/2 each 4 cups 3 each 1 each 1 pint 1/2 cup 4 each 1/2 bunch 2 cups 5 oz. 13 oz. 10 oz. 4 each 1 each 1 pint 2 cups 1 each
1 (6-oz.) can 8 slices 3/4 lb. 1 1/2 lbs. 3/4 lb. 1 each 3 1/2 lbs.
27
WEEK 7
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 cup Kashi cereal or Special K . . . . . . .120 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60 1 slice whole-wheat toast . . . . . . . . . . . . .100 1 Tbsp. natural peanut butter . . . . . . . . . . .100
SNACK . . . . . . . . . . . . . . . . . .
1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1/2 oz. (small handful) mixed nuts . . . . . . . .82 1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or light mayo; mustard . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 1 oz. baked chips (912 chips) . . . . . . . . .120 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
Barbecue Chicken (1 breast with sauce) . .234 1/2 cup corn . . . . . . . . . . . . . . . . . . . . . . . .65 spinach salad: 2 cups spinach. . . . . . . . . . . . . . . . . . . . .13 1/4 cup mandarin oranges . . . . . . . . . . . .23 1/8 cup slivered almonds . . . . . . . . . . . . .78 2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30 3/4 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .75 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
5 oz. Tender Turkey Breast with Herbs. . . .270 3/4 cup Near East Couscous . . . . . . . . . .172 1/2 cup green peas . . . . . . . . . . . . . . . . . . .71 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1835
TOTAL
1813
28
WEEK 7
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
Lean Cuisine or Healthy Choice frozen entre 450 calories. . . . . . . . . . . . . . . .450 1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 slice whole-wheat bread . . . . . . . . . . . . .100 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1015 baby carrots . . . . . . . . . . . . . . . . . . .45 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
French Dip Sandwich: 1 multi-grain sandwich bun . . . . . . . . . .150 3 oz. lean roast beef . . . . . . . . . . . . . . . .173 1/4 cup au jus . . . . . . . . . . . . . . . . . . . . .10 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 cup fruit . . . . . . . . . . . . . . . . . . . . . . . . .100 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67 1/2 cup (about 10) sugar snap peas . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
3/4 cup Chicken Paprika . . . . . . . . . . . . . .236 1/2 cup brown rice . . . . . . . . . . . . . . . . . .108 1 cup steamed green beans. . . . . . . . . . . . .44 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1804
TOTAL
1808
29
WEEK 7
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114 6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER
Pasta with Marinara Sauce: 1 cup whole-wheat pasta . . . . . . . . . . . .170 1/2 cup marinara . . . . . . . . . . . . . . . . . . .50 3 oz. seafood or chicken . . . . . . . . . . . .140 2 cups tossed greens with veggies . . . . . . .50 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 1 whole-wheat breadstick . . . . . . . . . . . . . .90 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 1 string cheese (part-skim mozzarella). . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
2 Chicken Kabobs with Vegetables. . . . . . .178 1/2 cup Tabbouleh Salad . . . . . . . . . . . . . .115 1 cup mixed fresh fruit. . . . . . . . . . . . . . . .100 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1815
TOTAL
1813
30
WEEK 8
GROCERY LIST
__ 94% fat-free popcorn __ Oatmeal __ Instant brown rice __ Whole-wheat pita bread __ Whole-wheat pretzels __ Baked chips __ Mixed nuts __ Mustard
__ Whole-wheat bread __ Kashi cereal or Special K __ Orange juice (calcium-fortified) __ Low-fat milk __ Low-fat salad dressing __ Brown sugar __ Natural peanut butter __ Soft tub margarine __ Light Miracle Whip __ Jam or preserves

PAN TRY
DAIRY q Fat-free cream cheese q Shredded, low-fat cheddar cheese m Eggs q Eggs m Light yogurt containers m Low-fat cottage cheese container q Light sour cream GRAIN q Whole-wheat tortillas q Favorite pasta (preferably whole grain), try bow tie, fusilli, rotelli or any other q NCLE BENS Long Grain U and Wild Rice (Fast Cook) q Instant brown rice PACKAGED GOODS q Peanuts, unsalted, dry roasted q Black beans q Garbanzo beans q Chow mein noodles q Fat-free chicken gravy q Chicken stock FRUIT q Limes q Avocados m Apples m Bananas m Berries m Red or green grapes q Red or green grapes m Kiwis m Melons m Oranges q Oranges m Peaches m Pears m Plums
2 oz. 2 cups 1/2 dozen 3 each 3 (6-oz.) 1 (8-oz.) 1/3 cup 8 each 3 oz. 1 (6.2-oz.) box 6 cups cooked 1 cup 2 (15-oz.) cans 1/2 (15-oz.) can 2 cups 1 cup 5 cups
m Tangerines m Grapefruit q Fresh fruit of choice VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 1/2 cups) m Dark, leafy green salad mix q Shredded lettuce m Broccoli florets q Broccoli florets q Cauliflower q Cilantro q Green onions q Green peppers q Red peppers q Yellow peppers q Mushrooms (optional) q Jalapeno peppers q Onions q Red onions q Small potatoes for baking q Squash (crookneck & zucchini) q Peas (frozen) m Tomatoes q Tomatoes FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entre 450 calories MEAT m Lean turkey deli meat m Tuna in spring water q Lean pork loin (boneless) q Skirt or sirloin steaks q Halibut m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts
2 each 1 each 2 cups
1 (1-lb.) bag 1 each 1 small bag 5 oz. 2 cups 1/4 lb. 1 1/4 lbs. 1/4 cup 1 bunch 2 bunches 1 each 1 each 1 each 8 oz. 2 each 2 each 1/4 each 4 each 4 cups 8 oz. 3 each 5 each
2 each 3 ripe 1 each 3 each 1/2 cup 1/2 lb. 1/3 cup each 1 each 1 cup 1 each 2 each 2 each 2 each 2 each
1 each
8 slices 1 (6-oz.) can 1 1/2 lbs. 1 1/2 lbs. 4 (8-oz.) fillets 1 each 3 1/2 lbs.
31
WEEK 8
DAY 1
BREAKFAST
MEAL PLANS
DAY 2
CALORIES
BREAKFAST
CALORIES
1 1/2 cups Kashi cereal or Special K . . .180 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110 1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip or mayo; mustard . . . . . . . . . . . . . . . . . . . . .35 tomato, lettuce, other veggies . . . . . . . . . . .25 1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25 2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
Hawaiian Haystacks: 1 cup brown rice . . . . . . . . . . . . . . . . . .216 1/2 cup diced chicken breast . . . . . . . . .100 1/4 cup fat-free chicken gravy . . . . . . . . .15 1/4 cup chow mein noodles . . . . . . . . . . .60 peas, pineapple, celery, green onions, etc. . .40 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
1 Steak Fajita with Salsa . . . . . . . . . . . . . .312 1/2 Tbsp. Guacamole. . . . . . . . . . . . . . . . . .32 1/2 cup Spicy Black Beans . . . . . . . . . . . .112 1/2 cup mixed fruit. . . . . . . . . . . . . . . . . . . .50 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 1/2 cup low-fat cottage cheese . . . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
TOTAL
1826
TOTAL
1799
32
WEEK 8
DAY 3
BREAKFAST
MEAL PLANS
DAY 4
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 1/2 oz. whole-wheat pretzels (57 small knots) . . . . . . . . . . . . . . . . . . .54 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
2 slices whole-wheat bread . . . . . . . . . . . .200 1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1 oz. baked chips (912 chips) . . . . . . . . .120 1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
1 large wheat pita (6 1/2). . . . . . . . . . . . .170 4 slices lean turkey or other lean deli meat . .40 1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35 1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5 tomato, cucumber, lettuce, sprouts, other veggies . . . . . . . . . . . . . . . . . . . . . .25 1 oz. whole-wheat pretzels (1015 small knots) . . . . . . . . . . . . . . . .108 1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
DINNER . . . . . . . . . . . . . . . . . .
6 oz. Lemon Halibut (baked or grilled) . . . .244 1 small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix) . . . . . . . .200 1 cup steamed broccoli . . . . . . . . . . . . . . . .44 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 1/2 cup (about 10) sugar snap peas . . . . . .40 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
3/4 cup Kung Pao Chicken. . . . . . . . . . . . .356 1/2 cup brown rice . . . . . . . . . . . . . . . . . .108 1 cup Egg Drop Soup. . . . . . . . . . . . . . . . . .78 1 cup steamed crookneck squash and zucchini . . . . . . . . . . . . . . . . . . . . . . .36 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1789
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1788
33
WEEK 8
DAY 5
BREAKFAST
MEAL PLANS
DAY 6
CALORIES
BREAKFAST
CALORIES
SNACK . . . . . . . . . . . . . . . . . .
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98 1 oz. (handful) mixed nuts . . . . . . . . . . . . .164 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
LUNCH . . . . . . . . . . . . . . . . . .
1 grilled or baked chicken breast . . . . . . . .140 4 cups tossed greens with veggies . . . . . .100 1/4 cup low-fat dressing . . . . . . . . . . . . . .100 1 whole-wheat dinner roll. . . . . . . . . . . . . . .90 2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40 1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37 water or diet beverage . . . . . . . . . . . . . . . . . .0
LUNCH . . . . . . . . . . . . . . . . . .
peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices) . . . . . . . . . . . . . . . . . . .350 1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114 1015 baby carrots . . . . . . . . . . . . . . . . . . .45 1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25 water or diet beverage . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
SNACK . . . . . . . . . . . . . . . . . .
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110 1 cup (about 20) sugar snap peas . . . . . . . .80 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
DINNER . . . . . . . . . . . . . . . . . .
3 oz. Lean Pork Loin . . . . . . . . . . . . . . . . .150 3/4 cup Uncle Bens Long Grain and Wild Rice Fast Cook Recipe . . . . . . . . . .150 1 cup steamed mixed vegetables . . . . . . . . .50 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
DINNER . . . . . . . . . . . . . . . . . .
Herb-Marinated Chicken (1 breast). . . . . . .164 1 cup Citrus Pasta Salad . . . . . . . . . . . . . .126 1 cup mixed fruit . . . . . . . . . . . . . . . . . . . .100 1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
SNACK . . . . . . . . . . . . . . . . . .
1 cup melon (i.e., cantaloupe, watermelon, honeydew) . . . . . . . . . . . . . .60 water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
SNACK . . . . . . . . . . . . . . . . . .
TOTAL
1844
TOTAL
1816
34
WEEK 1
RECIPES
Day 1
Gourmet
Spaghetti with Sauce

1/2 Tbsp. olive oil 1/21 tsp. minced garlic 1/2 yellow, white or red onion, chopped 1/2 lb. lean ground beef 1 (15-oz.) can Italian-flavored, diced, stewed tomatoes, or crushed tomatoes 1 (6-oz.) can tomato paste 1 (15-oz.) can tomato sauce salt and pepper to taste 1 Tbsp. fresh, minced basil, or 1/21 tsp. dried 1/2 Tbsp. fresh, minced oregano, or 1/2 tsp. dried 1 Tbsp. balsamic vinegar, optional 8 oz. whole-wheat pasta of choice, cook following package directions 1/8 cup Parmesan cheese 1. Heat olive oil in large skillet or saucepan. Add garlic and onion, saut 1 minute. Add ground beef and cook until browned. Add remaining ingredients and let simmer 1520 minutes. Prepare pasta. 2. When pasta is done, drain and toss with sauce. Sprinkle with cheese and serve. Makes approximately 5 cups.
Day 2
Quick & Easy
Stir-fry with Chicken or Shrimp

1 (28-oz.) bag Birds Eye Frozen Vegetable Stir-Fry 1 lb. boneless, skinless chicken breasts or precooked shrimp 1 Tbsp. canola or olive oil 1. Cut chicken into bite-size pieces and stir-fry 35 minutes until chicken is cooked through. Add vegetables and cook 510 minutes more until veggies are heated through. Season to taste. Serves 46.
35
WEEK 1
RECIPES
Day 3
Gourmet
Chicken Enchiladas
1 1/2 lbs. boneless, skinless chicken breasts 1 Tbsp. olive oil 1/2 tsp. cumin 2 tsp. minced garlic cloves 1 onion, chopped 1 jalapeo, seeded and minced salt and pepper to taste red pepper to taste 1 (14-oz.) can fat-free refried beans 8 whole-wheat tortillas 1 (10-oz.) can enchilada sauce 4 oz. (1 cup) shredded low-fat cheddar cheese 1/2 cup fat-free sour cream 1. Boil chicken breasts in water approximately 20 minutes or until done. Remove, let cool and shred or thinly slice. (A whole chicken can be cooked and shredded as well.) Heat oil in skillet. Add cumin, garlic, onion and jalapeo; stir-fry 3 minutes. Add cooked chicken, salt and pepper, and red pepper. Simmer to warm through. 2. Fill tortillas with equal portions of refried beans and chicken. Roll up and place in a baking dish large enough to fit all 8 enchiladas. Pour enchilada sauce over the top and sprinkle with shredded cheese. Bake at 350 F for approximately 20 minutes or until cheese is melted and enchiladas are warmed through. Serve each with 1 Tbsp. fat-free sour cream and salsa. Makes 8 enchiladas.
Salsa
3 tomatoes 1/4 red onion, minced 1/4 bunch fresh cilantro, use less if you like 1/2 jalapeno, seeds removed and minced 1/4 cup lime juice salt and pepper to taste 1. Combine all ingredients and serve. Makes about 3 cups.
Day 4
Quick & Easy
Marinated Fish
4 (8-oz.) fish fillets of choice (e.g., halibut, haddock, orange roughy, red snapper, etc.) marinade of choice seasonings of choice 1. Marinate fish. Broil, bake or grill without added fat. Makes 4 (6-oz.) cooked fillets.
36
WEEK 1
RECIPES
Day 5
Gourmet
Broiled or Grilled Lemon Chicken with Roasted Veggies

Marinade*: zest of 1 lemon 1 cup lemon juice 1/2 cup olive oil salt and pepper to taste 1 tsp. minced garlic Meat: 1 1/2 lbs. boneless, skinless chicken breasts Vegetables: 1 bunch broccoli, 1 crookneck or zucchini squash, all cut into large, bite-size chunks 1 russet or 2 red potatoes, sliced 1/4 or thinner for equal cooking time 8 oz. whole mushrooms 1. Mix marinade ingredients together in a large resealable bag. Add chicken and vegetables and let marinate 1 hour or as long as overnight, turning bag and moving vegetables around occasionally. 2. Remove chicken and vegetables from marinade and place on a cookie sheet sprayed with a non-stick spray. Discard marinade. Roast meat and vegetables in oven at 375 F for 2030 minutes or until chicken is cooked through. Stir and turn occasionally. When meat is done, season to taste and serve. Serves 4. *This marinade is also delicious with fish.
Day 6
Quick & Easy
Marinated Turkey Tenderloin

1 lb. turkey tenderloin marinade of choice seasonings of choice 1. Marinate turkey overnight or for at least 1 hour. Cut into 4 equal portions. Bake on a non-stick pan at 350 F for 2030 minutes until internal temperature reaches 165 F.
37
WEEK 2
RECIPES
Day 1
Gourmet
Broiled Salmon with Black Bean Sauce

Sauce: 1/3 cup fermented black beans 2 Tbsp. soy sauce 2 tsp. sugar 1 tsp. sesame oil 2 Tbsp. rice vinegar 1 rounded Tbsp. cornstarch 1/3 cup water Salmon: 2 lbs. salmon fillets 4 scallions, chopped in 1 pieces 1. Combine sauce ingredients in a small saucepan. Heat to boiling, stirring constantly until thickened. Set aside. 2. Spray baking sheet with non-stick cooking spray and lay salmon fillets on sheet. Top with scallions. Broil on high 710 minutes or until fish flakes easily with fork. 3. Drizzle salmon with black bean sauce and serve. Makes 4 (6-oz.) cooked fillets.
Day 2
Sloppy Joes
Quick & Easy
1 lb. extra-lean ground beef or ground turkey 1 packet sloppy joe seasoning 1 (6-oz.) can tomato paste 1 package whole-wheat buns
1. Prepare according to directions on seasoning packet. Serves 4.
38
WEEK 2
RECIPES
Day 3
Gourmet
Sliced Seasoned Chicken over Spinach Salad

1 Tbsp. olive oil 1 tsp. minced garlic 1 1/2 lbs. boneless, skinless chicken breasts, sliced in 1 x 3 strips Spinach Salad: 1 lb. fresh spinach salad greens, washed and rinsed well 1 large tomato, sliced 4 green onions, sliced Dressing: 1/4 cup balsamic vinegar 1/4 cup olive oil 2 Tbsp. Dijon mustard 1 Tbsp. each, minced basil and thyme or 1 tsp. each, dried 1 tsp. minced garlic salt and pepper to taste 1. Heat oil and garlic in skillet, saut 30 seconds. Add chicken and stir-fry until lightly browned and cooked through, approximately 35 minutes. 2. When chicken is cooked through, transfer to a plate and cool. While chicken is cooling, whisk together dressing ingredients. 3. Discard coarse stems from spinach, toss with tomato and green onions. Arrange chicken over spinach salad and drizzle with dressing. Serves 4.
Day 4
Quick & Easy
Chicken Divan
1 1/2 lbs. boneless, skinless chicken breasts, diced 1 (10-oz.) package frozen broccoli spears, rinsed and drained 1 can reduced-fat cream of mushroom soup 2 Tbsp. grated Parmesan cheese 1. Place diced chicken breasts in baking dish. Lay broccoli spears over chicken. Spread mushroom soup over top. Bake at 350 F for 30 minutes or until chicken is cooked through. Sprinkle with Parmesan cheese and brown in oven, if desired. Serves 4.
39
WEEK 2
RECIPES
Day 5
Gourmet
Roasted Tomato Pasta

16 oz. whole-wheat pasta of choice 12 Roma tomatoes or carton of cherry or grape tomatoes 1/3 cup olive oil 1/2 cup minced fresh basil or 1 Tbsp. dried 1/4 cup minced fresh oregano or 1 tsp. dried 2 Tbsp. minced thyme or 2 tsp. dried 12 tsp. salt 1 tsp. pepper 1 tsp. minced garlic 1 tsp. red pepper flakes 1/4 cup grated Parmesan cheese 1. Prepare pasta according to package directions. Set aside. Meanwhile, prepare tomatoes. 2. Cut Roma tomatoes in half and place on large baking sheet. If youre using cherry or grape tomatoes, theres no need to halve them. Place remaining ingredients, except Parmesan, on baking pan and stir tomatoes to mix herbs and seasonings. 3. Broil for 57 minutes or until tomatoes are softened and slightly roasted. Pour entire mixture over pasta. Use a rubber scraper to get every bit of seasoning from the baking sheet. Sprinkle with Parmesan cheese and serve. Makes approximately 8 cups.
Day 6
Quick & Easy
Soft Taco (Beef or Chicken)

1 packet taco seasoning 1 lb. boneless, skinless chicken or extralean ground beef 8 whole-wheat tortillas 4 oz. (1 cup) low-fat cheddar cheese. 1/2 cup light sour cream 1 cup salsa lettuce, tomato, olives, etc. 1. Thoroughly cook meat without added fat or oil. Season. Heat tortillas. Assemble tacos. Serves 4.
40
WEEK 3
RECIPES
Day 1
Gourmet
Orange Chicken
1/4 cup fat-free chicken broth 3 Tbsp. hoisin sauce 2 Tbsp. apricot preserves 2 tsp. soy sauce 1 tsp. orange zest 2 large oranges 3 Tbsp. chopped, fresh cilantro 1 Tbsp. olive oil 1 1/2 lbs. boneless, skinless chicken breasts, cut into large chunks 1. In a small bowl, combine first five ingredients. Set aside. 2. Peel and coarsely chop oranges, remove seeds. In a large bowl, gently toss oranges with cilantro. Set aside. 3. Heat olive oil in skillet. Add chicken pieces and saut 25 minutes or until lightly browned. Pour hoisin sauce mixture over chicken; simmer 5 minutes. Sauce will reduce while simmering and will create a glaze for chicken. Remove to platter, serve with orange cilantro mixture. Makes approximately 4 1/2 cups. 1. Heat oil in skillet. Add garlic and ginger root and stir-fry 30 seconds. Add remaining ingredients. Heat through and season to taste. Makes approximately 4 cups.
Lemon Dill Rice

1 Tbsp. olive oil 12 tsp. minced garlic 12 tsp. minced ginger root 1 tsp. dried dill 4 cups cooked wild rice juice of 1 lemon, about 1/4 cup 1/3 cup slivered almonds salt and pepper to taste
Day 2
Quick & Easy
Soft Bean Burrito

3 (16-oz.) cans fat-free refried beans 4 oz. (1 cup) shredded low-fat cheddar cheese 1/2 cup light sour cream 8 (8) whole-wheat tortillas 1 cup salsa lettuce, tomato, onion, etc. 1. Heat refried beans and tortillas. Assemble burritos. Serves 4.
41
WEEK 3
RECIPES
Day 3
Gourmet
Steamed or Broiled Halibut

4 (8-oz.) halibut fillets 2 Tbsp. minced fresh ginger lemon slices and wedges 1. Place halibut on steamer rack; if you dont have a steamer, place halibut on a baking sheet sprayed with non-stick cooking spray. Top with ginger and lemon. Place in steamer over boiling water, and steam for approximately 12 minutes or until fish flakes easily. (Or broil 6 under broiler for 1012 minutes). 2. When fish is done, remove to serving platter and serve with additional lemon wedges. Makes 4 (6-oz.) cooked fillets.
Seasoned, Boiled Red Potatoes

1 lb. small red potatoes 1 lemon 1 tsp. Italian seasonings salt and pepper 1. Cover red potatoes with water and boil approximately 20 minutes, or until tender when pierced with a knife. 2. Drain and season potatoes with the juice of one lemon. Toss with Italian seasonings; salt and pepper to taste. Makes approximately 2 1/2 cups.
Day 4
Quick & Easy
Mesquite-Marinated Chicken Breast

1 1/2 lbs. boneless, skinless chicken breasts 1 bottle mesquite marinade (low-sodium, if available) seasonings of choice 1. Marinate chicken 23 hours, and bake at 350 F until chicken is no longer pink and reaches an internal temperature of 165 F, approximately 2030 minutes.
42
WEEK 3
RECIPES
Day 5
Gourmet
Grilled, Marinated London Broil

2 lbs. lean London broil, thinly sliced (flank steak may be substituted) Marinade: 1 1/2 cups soy sauce 3/4 cup rice vinegar 3/4 cup sherry or cooking sherry 2 tsp. Chinese five spice (or substitute with 1/2 tsp. each, nutmeg, ginger and cloves, and 1 whole star anise) 1 piece ginger root 1/3 cup sugar 1. Combine all marinade ingredients in a large bowl. Place meat in marinade, cover and let set 8 hours. Turn meat in marinade 2 or 3 times during the 8-hour period. 2. Heat grill to medium high. Grill for only 23 minutes on each side. Makes 6 (4-oz.) cooked servings
Grilled Vegetables
1 crookneck squash, sliced lengthwise into strips 1 zucchini squash, sliced lengthwise into strips 2 Portabella mushrooms 1 red onion, sliced crosswise into thick rings 3 Tbsp. olive oil salt and pepper 1. Place all vegetables on large baking sheet. Drizzle with olive oil, and season with salt and pepper. Stir to coat vegetables with oil and seasonings. 2. Place the vegetables on grill with London broil. The vegetables will cook a few minutes longer than the beef. Makes approximately 3 cups.
Day 6
Quick & Easy
Teriyaki Chicken
1 1/2 lbs. boneless, skinless chicken breasts 1 bottle teriyaki sauce (low-sodium, if available) 1. Baste chicken with teriyaki sauce, and bake at 350 F until chicken is no longer pink and reaches an internal temperature of 165 F, approximately 2030 minutes.
43
WEEK 4
RECIPES
Day 1
Gourmet
Creole Pork Tenderloin

2 lbs. lean pork tenderloin 1 tsp. garlic salt or garlic powder 1 tsp. onion powder 1 tsp. cayenne or red pepper fresh ground pepper 12 tsp. olive oil 1. Rub tenderloin with all seasonings. 2. Add small amount of oil in large skillet; sear tenderloin over medium-high heat on all sides. Place in baking dish, and bake at 350 F for approximately 50 minutes. Check for internal temperature of 170 F. Makes 4 (4-oz.) cooked servings. 1. Combine all ingredients and stir thoroughly. Makes approximately 4 cups. Serve alongside Creole Pork Tenderloin.
Apple Jicama Salsa

1 Granny Smith apple, cored and diced 1/2 jicama, peeled and diced *Jicama looks similar to a potato; it has a brown peel. Cut jicama in half and then into quarters. This gives you a smaller piece to peel. Use a paring knife or vegetable peeler, and remove the thick, brown peel. The jicama has a slightly sweet flavora cross between an apple and a potato. 1/4 red onion, minced 1 1/2 Tbsp. chopped, fresh cilantro 1 Tbsp. lime juice 1/2 tsp. salt fresh ground pepper to taste 1/4 tsp. red pepper
Day 2
Taco Salad
Quick & Easy
1 packet taco seasoning 1 lb. extra-lean ground beef 2 (16-oz.) cans fat-free refried beans 2 oz. (1/2 cup) shredded low-fat cheddar cheese 1 bag baked tortilla chips (at least 4 oz.) 3/4 cup light sour cream 1 cup salsa lettuce, tomato, onion, olives, etc.
1. Brown and season meat without added fat. Assemble Taco Salad. Serves 4.
44
WEEK 4
RECIPES
Day 3
Gourmet
Pasta Primavera
16 oz. whole-wheat linguine 1 Tbsp. butter 23 tsp. minced garlic 2 green onions, chopped; white separated from green chive 8 oz. sliced mushrooms 1 cup chopped broccoli florets 8 asparagus spears, cut into 1 pieces 2 cups snow peas 1 red bell pepper, sliced julienne 3 Tbsp. chopped, fresh basil or 1 Tbsp. dried basil salt and pepper to taste 3 cups cooked, cubed chicken or 1 lb. cooked shrimp 1/4 cup half-and-half 1/2 cup freshly grated Parmesan cheese 1. Cook linguine according to package directions. 2. Meanwhile, melt butter in a large skillet. Add garlic and white part of green onions; cook for 30 seconds. Add mushrooms and broccoli. Saut 3 minutes or until mushrooms are softened. Add asparagus, snow peas, bell pepper, basil, and salt and pepper. Cook and stir until vegetables are slightly tender. 3. Toss vegetables and chicken or shrimp with linguine, add half-and-half. Sprinkle with Parmesan cheese. Let set a few minutes before serving. Makes 12 cups.
Day 4
Quick & Easy
Chicken Breast Sandwich

1 1/2 lbs. boneless, skinless chicken breasts 4 whole-wheat buns vegetables of choice for sandwich seasonings of choice 1. Place chicken breasts on broiler pan or non-stick baking sheet. Broil on high 1113 minutes. Meat should be approximately 7 from broiler. Season to taste. Prepare vegetables. Assemble sandwiches. Serves 4.
45
WEEK 4
RECIPES
Day 5
Gourmet
Balsamic-Glazed Steamed Fish

4 (8-oz.) fish fillets of choice 1/4 cup fat-free chicken broth 1 Tbsp. balsamic vinegar 1 Tbsp. cooking sherry 1 Tbsp. soy sauce 1/2 tsp. cornstarch 2 green onions, minced 1. Place fish fillets on steamer rack over boiling water. Sprinkle fish with pepper. Cover and steam approximately 10 minutes per inch, or bake at 375 F until fish flakes easily. 2. Combine broth, vinegar, sugar, soy sauce and cornstarch in a small saucepan. Bring to a boil; cook until sauce thickens. Remove from heat. Spoon glaze over fish; top with green onion. Makes 4 (6-oz.) cooked servings of fish.
Day 6
Quick & Easy
Marinated Chicken Breast

1 1/2 lbs. boneless, skinless chicken breasts marinade of choice seasonings of choice 1. Marinate chicken 13 hours, and bake at 350 F until chicken is no longer pink and reaches an internal temperature of 165 F, approximately 2030 minutes.
46
WEEK 5
RECIPES
Day 1
Quick & Easy
Stir-fry with Chicken or Shrimp

1 28-oz. bag Birds Eye Frozen Vegetable Stir-Fry 1 lb. boneless, skinless chicken breasts or precooked shrimp 1 Tbsp. canola or olive oil 1. Cut chicken into bite-size pieces and stir-fry 35 minutes until chicken is cooked through. Add vegetables and cook 510 minutes more until veggies are heated through. Season to taste. Serves 46.
Day 2
Gourmet
Turkey Saltimbocca with Marsala Sauce

Sauce: 1 Tbsp. olive oil 46 shallots, minced 1 tsp. minced garlic 1 cup dry Marsala wine, or Marsala cooking wine from the grocery store 1/2 cup balsamic vinegar 2 1/2 cups fat-free chicken broth 2 Tbsp. fat-free chicken broth mixed with 2 Tbsp. cornstarch 1 Tbsp. fresh sage or 1 tsp. dried sage 1/2 tsp. salt pepper to taste 1. In a saucepan or skillet, heat 1 Tbsp. olive oil. Add shallots and garlic. Saut 2 minutes. Add Marsala and balsamic vinegar, and simmer to reduce by half, about 3 minutes. 2. Add 2 1/2 cups chicken broth and continue to simmer and reduce by half. 3. Add remaining ingredients and heat to boiling. Stir constantly until sauce thickens. Season to taste. Set aside. Turkey: 1 1/2 lbs. turkey tenderloin, sliced crosswise into medallions with tendon removed 12 Tbsp. olive oil 1. While sauce is cooking, pound medallions to 1/4 thick between sheets of plastic wrap. Heat large skillet with olive oil; saut medallions in batches (add more oil as needed to cook all medallions). Cook until golden and cooked through, approximately 12 minutes per side. Transfer turkey to warm Marsala Sauce and serve. Makes 6 (4-oz.) servings.
47
WEEK 5
RECIPES
Day 3
Chili
Quick & Easy
2 (15-oz.) cans red kidney beans, drained 2 (14-oz.) cans diced or crushed tomatoes 1/2 lb. lean ground beef, browned (optional) 1 onion, chopped 1 package chili seasoning mix (or 1 tsp. minced garlic, 2 Tbsp. chili powder, 1 tsp. pepper, 1 tsp. red pepper and 1 tsp. cumin)
1. Combine all ingredients in a large soup pot. Heat to boiling, reduce and simmer 15 minutes to an hour. Serves 4.
Day 4
4 (8-oz.) fish fillets
Gourmet
Fish with Orange-Rosemary Sauce

Sauce: 1 cup orange juice concentrate 1/2 cup fat-free chicken broth 4 shallots, minced or 1/2 red onion, minced 2 Tbsp. lemon juice 2 Tbsp. fresh rosemary sprigs, or 12 tsp. dried salt and pepper to taste 1. Place fillets on a non-stick baking sheet. Broil on high, 7 below broiler for 710 minutes until fish flakes easily. 2. Meanwhile prepare sauce. Combine all ingredients in saucepan. Bring to a boil. Lower heat, simmer and let reduce by 1/3. Pour over cooked fish. Makes 4 (6-oz.) cooked fillets.
48
WEEK 5
RECIPES
Day 5
Chef Salad
Quick & Easy
2 (10-oz.) bags dark, leafy-green salad mix 2 cups chopped vegetables of choice 3 cups precooked, chopped chicken, turkey or lean ham (from deli) 4 boiled eggs 1/2 cup part-skim mozzarella cheese
1. Toss all ingredients together and serve with low-fat salad dressing. Serves 4.
Day 6
Gourmet
Chicken Puttanesca
1 Tbsp. olive oil 6 boneless, skinless chicken breasts (approximately 2 1/2 lbs.) 1 medium onion, chopped 2 Tbsp. minced garlic 12 Roma tomatoes (2 lbs.) peeled and chopped, or 2 (28-oz.) cans diced tomatoes 1/2 cup dry red wine (optional) 1/4 cup balsamic vinegar 1 Tbsp. drained capers 810 black or green olives, thinly sliced 1 Tbsp. minced, rinsed anchovies freshly ground black pepper 1/4 tsp. crushed red peppers 1 lb. whole-wheat linguine 1. Heat olive oil in large skillet over medium-high heat. Add chicken and cook 34 minutes until lightly browned. Remove from pan and set aside. 2. Add onion and garlic. Saut 23 minutes. 3. Add tomatoes, wine, vinegar, capers, olives and anchovies. Simmer uncovered for 5 minutes, stirring often. Adjust seasonings. Add reserved chicken breasts, making sure they are covered in sauce. Simmer uncovered for 510 minutes, or until chicken is cooked through. 4. Meanwhile, bring a large pot of salted water to a boil. Cook pasta 710 minutes. Drain, toss and place on large serving platter. Place chicken on top and drizzle with sauce. Season with freshly ground black pepper. Serves 6.
49
WEEK 6
RECIPES
Quick & Easy
Day 1
Beef or Chicken Stew

1 lb. beef stew meat 1 onion, chopped 3 large carrots, diced 2 russet potatoes, diced 2 cups tomato juice or Spicy V-8 juice 1 (15-oz.) can low-fat beef broth pepper to taste 1. Place all ingredients in oven-safe pot. Cover and bake at 350 F for 2 1/23 hours until meat is tender. Serves 4.
Day 2
Gourmet
Tiny Spicy Chicken

1 1/2 lbs. boneless, skinless chicken breasts, cut into bite-size pieces 1 egg white 1 1/2 Tbsp. cornstarch 24 Tbsp. olive oil 2 tsp. minced garlic 2 tsp. minced ginger root 2 tsp. red pepper flakes 3 green onions, minced 1/31/2 cup catsup 1 tsp. hot chili oil 2 Tbsp. soy sauce 23 Tbsp. brown sugar 23 Tbsp. sherry (or cooking sherry) 1/41/2 tsp. sesame oil (optional) 1 Tbsp. cornstarch garlic-salt and pepper to taste 1. Marinate chicken in egg white, cornstarch and salt. Let set 1015 minutes. 2. Heat 2 Tbsp. oil in skillet. Add garlic, ginger root, red pepper flakes and green onions. Stir-fry 1 minute. Add chicken and cook 45 minutes until cooked through. Remove chicken from skillet and set aside. 3. Reduce heat; add 1 Tbsp. olive oil, catsup and hot chili oil; stir until blended. In a separate bowl, mix soy sauce, sugar, sherry, sesame oil (if desired) and cornstarch. 4. Return chicken to skillet and pour sauce over; simmer and stir until sauce thickens. Makes approximately 5 cups.
Ham Fried Rice

1 Tbsp. olive oil 2 tsp. minced garlic 1 bunch green onions, white parts minced, chives cut into 1 pieces 4 eggs 1 cup finely diced ham 1 cup frozen peas 2 cups cooked brown rice 1 handful bean sprouts 23 Tbsp. soy sauce or to taste 1. Heat oil in fry pan. Add garlic and white part of green onion. Stir-fry 1 minute. Add eggs and scramble until formed into small pieces. Add ham, peas and rice. Stir to warm through. Top with bean sprouts and chives. Season with soy sauce. Makes approximately 4 cups.
50
WEEK 6
RECIPES
Quick & Easy
Day 3
Lasagna
1/2 lb. lean ground beef 1 onion, chopped 1 (28-oz.) jar spaghetti sauce 12 lasagna noodles 1 cup shredded part-skim mozzarella cheese 15 oz. non-fat ricotta cheese 1/4 cup Parmesan cheese 1. In large skillet, brown meat with onion and drain off fat. Stir in spaghetti sauce; set aside. 2. Spread a small amount of sauce in the bottom of a baking dish.
3. Arrange one layer of uncooked lasagna noodles over sauce. 4. Stir mozzarella and ricotta cheese together in a small bowl. Spread a thin layer over noodles. 5. Pour a layer of meat sauce over cheese and continue this pattern. 6. Sprinkle with Parmesan cheese. Cover with foil and bake at 350 F for 45 minutes. 7. Remove foil and bake 10 minutes more. Let stand 10 minutes before serving. Serves 46.
Day 4
Gourmet
1. Boil chicken breasts in water approximately 20 minutes or until done. Remove, let cool and shred or thinly slice. (A whole chicken can be cooked and shredded as well). Heat oil in skillet. Add cumin, garlic, onion and bell peppers; stir-fry 3 minutes. Add cooked chicken, tomatoes, black beans, lime and red pepper. Simmer to warm through. 2. Fill tortillas with equal portions of chicken mixture; top each with 1/2 oz. cheddar cheese, tomatoes, lettuce, and 1 Tbsp. sour cream. Serve with salsa. Makes 8 tacos.
Chicken Soft Tacos with Black Beans

4 chicken breasts 1 Tbsp. olive oil 1/2 tsp. cumin 2 tsp. minced garlic cloves 1 onion, chopped 2 bell peppers, chopped 2 tomatoes, chopped 1 (14-oz.) can black beans, drained and rinsed juice of 1 lime red pepper to taste 8 whole-wheat tortillas 4 oz. shredded low-fat cheddar cheese 2 tomatoes, chopped 2 cups shredded lettuce 1/2 cup low-fat sour cream
Salsa
51
WEEK 6
RECIPES
Day 5
Quick & Easy
Baked Lean Ham

1 1/2 lbs. boneless, fully cooked lean ham 1. Roast ham in 325 F oven until internal temperature reaches 160 F, approximately 2030 minutes per pound. Makes 46 servings.
Day 6
Gourmet
Whole Baked Salmon with Spicy Apricot Glaze

23 lbs. whole salmon, cleaned 2 lemons, cut into wedges ginger root cut into julienne strips several large sprigs of fresh dill, or 1 Tbsp. dried 1. Spray baking sheet with non-stick spray. Place salmon on baking sheet. Layer lemon slices, ginger root and dill in the center cavity of salmon. Loosely cover with foil and bake at 350 F for approximately 3040 minutes or until fish flakes easily with a fork. 2. Meanwhile, prepare sauce. Recipe follows. 3. When salmon is cooked through, serve with sauce and fresh lemon wedges. Serve in 6-oz. portions. (2 lbs. fish=4 portions, 3 lbs. fish=6 portions) *If you want to use salmon fillets instead of whole salmon, you may (8-oz. fillet=6 oz. cooked). Lay seasonings on top of each fillet and cook in the same manner for about 15 minutes or until cooked through.
Spicy Apricot Glaze

3 shallots, minced 1 tsp. olive oil 2 Tbsp. soy sauce 1/2 cup apricot jam 1 Tbsp. minced ginger root 1 tsp. minced garlic 1 Tbsp. lime or lemon juice 1 tsp. zest of lime or lemon (optional) 1. Heat skillet and saut shallots in oil for 12 minutes. Stir in remaining ingredients. Simmer to warm through. Makes about 3/4 cup.
52
WEEK 7
RECIPES
Day 1
Quick & Easy
Barbecue Chicken
1 1/2 lbs. boneless, skinless chicken breasts barbecue sauce of choice (low-sodium) 1. Baste chicken with barbecue sauce and bake at 350 F until chicken is no longer pink and reaches an internal temperature of 165 F, approximately 2030 minutes. Serves 4.
Day 2
Gourmet
Tender Turkey Breast with Herbs

1/2 cup olive oil 1/4 cup lemon juice 2 Tbsp. fresh basil, chopped or 1 Tbsp. dried 1 Tbsp. fresh oregano, chopped or 1 tsp. dried 1 Tbsp. fresh thyme, chopped or 1 tsp. dried salt and pepper to taste 1 1/2 lb. turkey breast, sliced in 1 strips 1. In a gallon resealable bag, combine all ingredients. Shake to coat turkey with herbs. Let marinate in refrigerator at least an hour or overnight. 2. Pour 1 Tbsp. olive oil in large baking pan. Remove turkey from marinade and place on oiled pan. Discard marinade. Bake at 350 F for 1015 minutes or until turkey is cooked through. Stir and turn turkey once, halfway through cooking time. Serves 4 (5-oz. servings).
Day 3
Quick & Easy
French Dip Sandwiches

3/4 lb. precooked lean roast beef (from deli) 1 package whole-wheat sandwich buns au jus powdered mix (or au jus from the deli) 1. Prepare au jus according to package directions. Assemble sandwiches. Serves 46.
53
WEEK 7
RECIPES
Day 4
Gourmet
Chicken Paprika
2 Tbsp. olive oil 1 Tbsp. minced garlic 2 onions, chopped 1 lb. boneless, skinless chicken breasts, cut into bite-size chunks 2 green bell peppers, chopped pepper to taste 3 Tbsp. tomato paste 1 Tbsp. Hungarian paprika (regular paprika can substitute) 1. Heat oil in skillet. Add garlic and onion; stir-fry 45 minutes. Add chicken and cook until meat is cooked through, approximately 5 minutes. Add remaining ingredients, and stir to combine and warm through. Makes 4 (3/4-cup) servings.
Day 5
Quick & Easy
Pasta with Marinara Sauce

(You may use the Spaghetti recipe from Week 1, Day 1) 1 (28-oz.) jar of spaghetti sauce 1 (12-oz.) package whole-wheat spaghetti noodles 1 lb. boneless, skinless chicken or 3/4 lb. precooked shrimp 1. Dice chicken and cook thoroughly. Boil noodles until done. Heat spaghetti sauce and combine all ingredients. Serves 46.
54
WEEK 7
RECIPES
Day 6
Gourmet
1. Prepare all meat and vegetables. Combine marinade ingredients. Toss meat and vegetables in marinade and let marinate 23 hours. 2. Alternating vegetable and meat, thread onto metal skewers. Grill or broil 10 minutes or until chicken is cooked through. Makes 10 skewers.
Chicken Kabobs with Vegetables

1 lb. boneless, skinless chicken breasts cut into small cubes 1 pint cherry tomatoes 1 pint button mushrooms 1 green bell pepper, cut into large chunks 1 red bell pepper, cut into large chunks 1 red or white onion, cut into large chunks Marinade: 1/2 cup lemon juice 1/2 cup olive oil 1 tsp. salt 1 tsp. pepper 1 tsp. minced garlic 1 onion, quartered 1 Tbsp. minced fresh thyme or 1 tsp. dried
Tabbouleh Salad
1 cup cracked wheat bulgar 2 cups boiling water 2 1/2 Tbsp. olive oil 2 1/2 Tbsp. lemon juice 1/2 cup chopped parsley 1/4 cup chopped cilantro 1/2 bunch minced green onions 1 large tomato, chopped 1/4 cup diced celery 1/2 cucumber, diced 1. Pour boiling water over bulgar wheat in bowl. Let stand 1 hour. Meanwhile, prepare all other ingredients. When liquid is absorbed, grain is ready. Add remaining ingredients and stir well. Serve cold. Makes approximately 4 1/2 cups.
55
WEEK 8
RECIPES
Day 1
Quick & Easy
Hawaiian Haystacks
1 lb. diced, boneless, skinless chicken breasts 4 cups cooked instant brown rice 1 cup chow mein noodles 1 cup fat-free chicken gravy 2 cups fruit or vegetables of choice (peas, celery, green onions, tomato or pineapple) 1. Heat skillet with 2 Tbsp. water. Add chicken and stir-fry over medium-high heat until cooked through, approximately 510 minutes. Assemble in this order: brown rice, diced chicken, chow mein noodles, vegetables and gravy. Serves 4.
Day 2
Gourmet
Steak Fajitas
Fajita Marinade: 4 tsp. minced garlic 1/3 cup lime juice 2 Tbsp. soy sauce 1/3 cup red wine vinegar 1 jalapeo, cut in half 1/2 tsp. each salt and pepper 1 1/2 lbs. skirt or sirloin steaks, cut very thin across the grain 1 Tbsp. olive oil 1 each red, green and yellow bell peppers, cut into strips 1 onion, cut into strips 8 oz. mushrooms, sliced (optional) 8 whole-wheat flour tortillas 2 cups shredded low-fat cheddar cheese 2 tomatoes, diced 2 cups shredded lettuce 1. Combine marinade ingredients in a large resealable bag. Add meat and let marinate overnight if possible. Remove meat from marinade and pat dry with paper towels. Discard marinade. 2. Heat oil in large skillet over high heat. Cook peppers and onions first. Stir-fry on high heat to keep pan dry and vegetables browning. Remove when vegetables are lightly browned. Put vegetables on a platter and set aside. 3. Cook mushrooms in the same manner. Remove to platter with vegetables. Add additional oil if needed. Add meat and continue to stir-fry on high heat 23 minutes until meat is done. 4. Add vegetables and stir to warm through. Season with salt and pepper. Place tortillas, cheese, diced tomatoes, lettuce, guacamole and salsa in different dishes at the table. Assemble fajitas as desired. Chicken can be substituted for steak; follow directions, but stir-fry until chicken is completely cooked through. Makes 8 fajitas. 1. Mix all ingredients together until smooth. Makes approximately 1 cup.
continued on next page...
Guacamole
3 ripe avocados 2 oz. fat-free cream cheese
56
WEEK 8
...Day 2 continued
RECIPES
Salsa
Spicy Black Beans

1 Tbsp. olive oil 1 medium onion, chopped 2 cloves garlic, minced 2 tsp. chili powder 1 tsp. cumin 1 tsp. crushed red pepper 2 (15-oz.) cans black beans, rinsed or drained 1/4 cup loosely packed, chopped cilantro salt and pepper lime wedges 1. Heat oil in skillet; add garlic and onion. Stir-fry until onion softens, about 5 minutes. Stir in chili powder, cumin and crushed red pepper; cook 30 seconds. Stir in beans and reduce heat to low. Simmer uncovered for 10 minutes. 2. Sprinkle with cilantro; lightly season with salt and pepper. Serve with lime wedges. Makes about 4 cups.
Day 3
Quick & Easy
Lemon Halibut
4 (8-oz.) halibut fillets 2 Tbsp. minced fresh ginger lemon slices and wedges 1. Place halibut on a baking sheet sprayed with non-stick cooking spray. Top with ginger and lemon. Broil 6 under broiler for 1012 minutes or until done. Serve with additional lemon wedges, if desired. Makes 4 (6-oz.) cooked fillets.
57
WEEK 8
RECIPES
Gourmet
Day 4
Kung Pao Chicken

1 Tbsp. olive oil 1 lb. boneless, skinless chicken breasts, cut into bite-size pieces 3 tsp. minced garlic 1 Tbsp. minced ginger root 1 bunch green onion, chopped; separate the white part from the chive Sauce ingredients: 1/3 cup orange juice concentrate 2 Tbsp. dry sherry or cooking sherry 2 Tbsp. oyster sauce 1 Tbsp. sesame oil 1 Tbsp. red wine vinegar or rice vinegar 1 Tbsp. cornstarch 1 tsp. chili sauce or 1 Tbsp. dried red pepper flakes salt and pepper to taste 1 cup peanuts, unsalted, dry-roasted 1. Prepare sauce ingredients, set aside. 2. Heat oil in skillet. Add garlic, ginger and onions. Stir-fry for 30 seconds. Add chicken, and stir-fry 45 minutes or until cooked through. 3. Stir sauce ingredients together in a small bowl and pour into skillet. Add peanuts and stir until sauce thickens. Adjust seasonings and serve over brown rice. Makes approximately 4 cups.
Egg Drop Soup

5 cups chicken stock; homemade is best, but canned works well 6 slices ginger root 4 green onions, chopped 8 oz. frozen peas 3 eggs, lightly beaten 1. Bring stock to a boil with ginger slices. Discard ginger and lightly season with salt and pepper. Add green onions and peas. Pour eggs slowly into hot stock; let set several minutes, then gently cut through with a knife or wire whisk to separate egg. Makes 6 cups.
Day 5
Quick & Easy
Lean Pork Loin

1 1/2 lbs. boneless lean pork loin seasonings of choice 1. Season pork. 2. Preheat oven to 450 F. Place pork in a shallow pan, sprayed with non-stick cooking spray. Reduce heat to 325 F and bake approximately 30 minutes, until internal temperature reaches 155 F. Makes 4 (3-oz.) cooked portions.
58
WEEK 8
RECIPES
Day 6
Gourmet
Herb-Marinated Chicken Breast

Marinade: zest of 1 lemon juice of 2 lemons, about 1/2 cup 1/4 cup olive oil 1 Tbsp. minced fresh parsley or 1 tsp. dried 1 Tbsp. minced fresh thyme or 1 tsp. dried 1 tsp. dried dill 1 tsp. minced garlic salt and pepper to taste 1 1/2 lbs. boneless, skinless chicken breasts 1. Combine all marinade ingredients together in a large resealable bag. Add chicken and marinate overnight. 2. To bake, place chicken on baking sheet sprayed with non-stick cooking spray. Discard marinade. Bake chicken at 350 F for approximately 20 minutes or until chicken is cooked through. Serves 4.
Citrus Pasta Salad

3 oz. favorite pasta (preferably whole-grain; try bow tie, fusilli, rotelli) cooked according to package directions 1 1/2 oranges, segmented and cut into bite-size pieces 1/3 cup each green and red grapes 1/2 (15-oz.) can garbanzo beans, drained 1/4 cup each broccoli and cauliflower florets 1 1/2 green onions, minced Dressing: 2 Tbsp. red wine vinegar, or red wine rosemary vinegar 2 1/2 Tbsp. orange juice concentrate 1 Tbsp. each, fresh basil and oregano, minced, or 1/2 tsp. each, dried 1/4 tsp. minced garlic 1. Combine all salad ingredients in a large bowl; toss together well. Mix dressing ingredients together in a small bowl, pour over salad. Cover and chill at least one hour, stirring occasionally. Makes approximately 5 cups.
59
MY NOTES
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MY NOTES
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MY NOTES
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2006 ICON Health & Fitness, Inc., 1500 South 1000 West, Logan, UT 84321. www.iconfitness.com | 1.800.215.7643
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Nutrition Guide

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Nutrition Guide

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8-Week Guide to Healthy Eating

Welcome to your Guide to Healthy Eating

USING THE GROCERY LIST

m = These items are for your BREAKFAST, LUNCH

& SNACK menus and will allow for 1 serving

q = These items are for your DINNER menus and

= These items are for your BREAKFAST, LUNCH

= These items are for your DINNER menus and

Pantry Items to Check

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

1 each 2 each 1 each 1/2 cup

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

1 (6-oz.) can 8 slices 2 lbs. 1 each 3 lbs. 1 lb. 1 lb.

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

1 cup 4 (6-oz.) 1/2 dozen 1/2 cup 1 small container 1 each

3 cups cooked 1 each 8 each 4 cups cooked 8 each

2 cups 1 (16-oz.) bag 1 each

1 (6-oz.) can 8 slices 4 (8-oz.) fillets 1 each 4 lbs. 2 lbs.

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

1 each 12 each 4 each 16 oz. 4 oz. 1/4 cup 1 packet 1 packet

1 (6-oz.) can 8 slices 1 lb. 2 lbs. 1 lb. 3 lbs. 4 (8-oz.) fillets

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

1/2 cup 1 cup 1 cup 1 (15-oz.) 1/2 dozen 5 each 3 (6-oz.)

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

m = These items are for your BREAKFAST, LUNCH

q = These items are for your DINNER menus and

2 each 1 each 2 cups

Spaghetti with Sauce

Quick & Easy

Stir-fry with Chicken or Shrimp

Quick & Easy

Broiled or Grilled Lemon Chicken with Roasted Veggies

Quick & Easy

Marinated Turkey Tenderloin

Broiled Salmon with Black Bean Sauce

Quick & Easy

1. Prepare according to directions on seasoning packet. Serves 4.

Sliced Seasoned Chicken over Spinach Salad

Quick & Easy

Roasted Tomato Pasta

Quick & Easy

Soft Taco (Beef or Chicken)

Lemon Dill Rice

Quick & Easy

Soft Bean Burrito

Steamed or Broiled Halibut

Seasoned, Boiled Red Potatoes

Quick & Easy

Mesquite-Marinated Chicken Breast

Grilled, Marinated London Broil

Quick & Easy

Creole Pork Tenderloin

Apple Jicama Salsa

Quick & Easy

Quick & Easy